Strength is vital for a bodybuilder to have. The stronger you are, the more weight you can move, the bigger your muscles will be. There’s no denying that if you can lift a given weight for more reps than you previously could or perform a certain number of reps with more poundage on the bar than before, the greater overload on your muscles it will have. This overload will prompt the muscles to grow thicker to meet and expect the stress demand again. The key to gaining strength is performing exercises with heavy resistance. Strength training challenges your muscles, causing the fibers to produce more powerful contractions and is a very important part of an overall fitness program. Here are five great tips to increase an individual’s overall strength.
1. Planning: To be successful in strength training, it is essential to follow a training plan and adhere diligently to its prescribed sets, reps and rest. Some of the better reps and sets for strength are 5 sets of 5 reps, 10 sets of 3 reps, etc…. The lower rep ranges allow one to handle heavier loads.
2. Frequency: Without consistent use, a muscle will atrophy (gradually lose its size, power and ability to fire with force). In fact, muscles begin to lose these crucial attributes within 48 to 72 hours, depending on the level of inactivity, and noticeable atrophy occurs within two weeks. Thus, to make strength gains, you need to exercise on a regular basis.
3. Consistency: It is important to create a schedule and follow it. Stick to your program and don’t miss workouts. It’s hard to progress if your not training at least three times per week.
4. Variety: Performing the same exercises week after week fails to challenge your body. Your muscles and central nervous system gradually get used to the movements and workload, which limits both strength development and the brain’s ability to fully activate each muscle. To avoid this pitfall, athletes should vary their routines by performing alternate exercises that target the same muscle groups from different positions, with different loads and through different movement patterns. For example, if you start with chest on Monday, you don’t want to perform flat barbell press as your first exercises each workout. After 3-4 weeks, mix up what your doing to continually create muscle confusion.
5. Nutrition: Last but not the least, it is very important to check your food intake. Nutritious foods coupled with effective supplements, such as our JBT LABS line, is the fuel to your body’s needs to maximize muscle mass and strength gains.